Father's Day Workshop Recap: Simple Strength Exercises for Long-Term Independence
- Jun 22
- 3 min read
Sports Chiropractic Care · Long Beach, CA
This past Saturday, I hosted a Father's Day Intro to Strength Training workshop, aimed at giving dads simple, low-entry weight training exercises to help them stay strong, capable, and independent as they get older. Whether you were there with us or this is the first you're hearing of it, I wanted to share everything we covered so you can put it to use.
Why This Matters
The exercises below weren't chosen at random. Each one was selected to support the movements you rely on every day, things like lifting a suitcase, reaching overhead, or getting up off the floor with ease. As a clinician who works with musculoskeletal injuries day in and day out, I can tell you that building strength in these specific patterns now is one of the most effective ways to protect your joints, your back, and your independence for the long run.
Warm-Up Routine
Alternating Single-Arm Rear Delt Fly: No weight, 30 reps total, 15 per arm. Warms up the muscles of the upper back and gently warms up the lower back as well.
Forward-Leaning Y Raise: No weight, 20 reps. Warms up the overhead shoulder muscles while the static forward-lean position also warms up the lower back.
Wall-Supported Donkey Kick into High Knee: No weight, 20 reps per side. Moving from a donkey kick into a high knee on the same leg warms up the hip extensor muscles without neglecting the hip flexors.
Box Squats: No weight, 15 reps. Warms up the lower body muscles in a controlled setting by limiting how low you go.
Workout, Part 1
TRX Bodyweight Rows — 4 sets x 12 reps. Body positioning determines the difficulty: more vertical makes it easier, more horizontal makes it harder. A great way to learn how to manage your own bodyweight in different situations.
Dumbbell Press — 3 sets x 10 reps (weight based on your strength level). Builds the ability to push heavy objects off your body.
Back Extension — 3 sets x 6-16 reps. Start with bodyweight if this is new to you, and gradually progress to holding weight against your chest. This trains your hip extensors and lower back extensors to work together, the same muscles you call on when lifting a heavy suitcase or changing a tire.
Workout, Part 2
Goblet Squat — 4 sets x 10 reps. Strengthens the entire lower body and builds confidence to lift heavy objects off the floor or from in front of you and move them where you need them.
Dumbbell French Press — 4 sets x 12 reps. Strengthens the pressing muscles of the arms, with the added benefit of training overhead stability, a position we rarely train but use often (think: stowing luggage in an overhead bin or grabbing something off the top shelf in the garage).
Not Sure If You're Moving Safely? Let's Find Out.
Strength training is powerful, but it's most effective (and safest) when it's built around how your body actually moves. If you've got a nagging shoulder, a stiff lower back, or an old injury that flares up when you try exercises like these, that's exactly the kind of thing I help people work through every day.
I'm offering free 15-minute in-person injury screenings right here in Long Beach CA, no obligation, no pressure. We'll take a look at what's going on, and I'll give you my honest take on what's holding you back and what your next step should be.
Whether you've worked with me before or we haven't met yet, I'd love the chance to help you move and lift with more confidence.
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